Latest Lifestyle

Home > Health > Weight Loss And Exercise > Exercises To Strengthen And Support Your Back

5 best exercises to strengthen and support your back

Written By Sophie Hines | 24 March 2017

Want to make your back stronger? Here’s how…

A strong back is key to good posture, flexibility and pain-free movement, but all too often people do exercises in the gym that put strain on, rather than strengthening, their backs.

Nowadays, we spend so much time hunched over computer screens and phones that it’s crucial to work your back muscles whenever possible, helping to maintain functional movement and prevent injury.

Of course, if you are suffering from serious back pain, then it’s important to visit your GP. However, if you are simply looking to strengthen your back, then here are some great exercises you can do to help achieve your goals, from Zoe Toumazos, a personal trainer at 1Rebel…

1. Hip Bridges

Lie on your back with your feet flat and hip width apart, knees bent and arms relaxed either side of the body.

Squeeze your glute muscles (buttocks) and lift your hips as high as possible to create a straight line from your shoulders to you knees. Hold in that position for a few seconds and lower the body slowly under control.

The stronger you get, the more reps you can do before completely resting on the floor. To progress, lift one leg and do the same and/or add a weight onto your pelvis.

This move strengthens the glutes and abdominals, which largely support the back, and also stretches your hip flexors, which help if you sit in a chair for long periods of your day.

Facing the floor, slowly raise your chest and head a few inches (include your arms once you are able to). Hold the position for a few seconds and then lower under control.

Next, with your upper body remaining down, raise the legs straight up behind you, as far as you can, so your knees leave the floor and hold the position for a few seconds, again lowering under control.

To progress this movement you can raise the lower and upper body simultaneously.

This exercise will predominantly strengthen the lower part of your spine and the stabilising muscles around it. Additionally this move will target and strengthen those supportive glute muscles and some of your core.

3. Wall Slide

Stand with your back, shoulder blades, head and buttocks against a wall, and your feet out approximately one foot from the wall.

Raise your arms so your elbows are in line with your shoulders and your knuckles are against the wall around ear level. Once in position, slide your hands up over your head, keeping all points of contact and knuckles against the wall. Touch your hands together and return to the start.

This exercise will strengthen the muscles in your upper back and help improve your posture.

4. Lunges

Place your hands on your hips and take a big step forward with your right foot, keeping your abdominals under tension and your chest upright.

Lower yourself to the floor so your right knee reaches a 90-degree angle to the floor and then push back to the starting position through your right heel and right glutes. Switch legs and repeat.

This exercise can be progressed by changing the angle of where you step the leg on each rep and/or by adding dumbbells in either hand, or some bottles of water if you don’t have any.

Lunges improve core stability and control of the whole body, which can help protect the spine and back muscles in every day activities, running or working out.

Get onto all fours with your hands under your shoulders and knees below your hips. Keep your neck in line with your back and your eyes facing the floor.

Contract the abdominals, pulling them in to stabilise you, and extend your right arm and left leg simultaneously so they are both parallel to the floor. Hold the position for a few seconds and slowly return to the starting position.

Repeat the exercise with the opposite arm and leg. This can be quite challenging so alternatively you can begin by raising one limb at a time until you feel comfortable performing the full airplane move.

To progress the move you can draw the extended knee and elbow towards the centre of your body, ensuring you don't arch your back.

This exercise really targets the back and aids improvement of your posture while developing core strength and balance.